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July 30th, 2015


Warm up:

3 minutes air dyne

10 PVC Pass Thru

30' Inch Worm

-Then-

3 Rounds of

10 GHD Hip Extensions

10 Burpees

Strength: Deadlift

Conditioning:

100 Calorie Air Dyne Test!

*For novice athletes, we will scale it down to a 50 calorie time trial in order to maintain a higher intensity, rater than a "long, slow, distance" pace.


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Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059